December 7, 2023
Salmon Poke Bowl
Ingredients
- 225g short grain rice
- ½ cucumber
- 1 carrot
- 2 tbsp brown rice vinegar
- ½ ripe avocado, sliced
- 2 tbsp arame seaweed, soaked in a bowl of cold water for 15 minutes – optional
- 1 tsp chilli flakes to serve - optional
DRESSING
- 1 tbsp each black and white sesame seeds
- 2 tbsp soy sauce
- 1 tbsp toasted sesame oil
- ½ tbsp brown rice vinegar
- Squeeze lemon juice
- 2 slices green chilli, chopped
- 200g H Forman & Son’s royal fillet salmon
- ½ ripe avocado, cubed
Method
- Soak the rice in cold water for 5 minutes, then rinse twice to remove any excess starch. Put in a saucepan with a lid, add 350ml water and bring to the boil. When boiling, cover with the lid and turn down the heat to very low. Cook for 15 minutes, then remove from the heat.
- Meanwhile, for the dressing, toast the sesame seeds in a dry pan until fragrant. Put in a bowl with the soy sauce, sesame oil, vinegar, lemon juice and chilli. Chop the salmon into 1cm cubes and toss into the dressing with the cubed avocado.
- Finely slice the cucumber and shave the carrot into thin strips using a Y-shaped vegetable peeler.
- Remove the lid from the rice. Sprinkle with the 2 tbsp rice vinegar, fluff with a fork, then spoon into deep bowls. Top with the cucumber, carrot, sliced avocado and arame (if using), then the salmon and avocado mixture, giving each its own space on top of the rice. Scatter with chilli flakes if you like.
Prep: 15 mins • Cook: 24 mins • Serves 4
A poke bowl is one of the best ways to showcase raw fish. We’ve topped rice with avocado, crunchy veg, seaweed and marinated salmon.
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |
Ingredients 1 lb. boneless skinless chicken breast, cut into bite-sized cubes 1 tablespoon olive oil or avocado oil, divided ½ medium yellow onion, diced 1 medium red bell pepper, diced 2 garlic cloves, minced 1 (15-ounce) fire-roasted diced tomatoes 1 (14-ounce) can full-fat coconut milk 1 (15-ounce) can chickpeas, drained and rinsed 1 (12-ounce) bag frozen cauliflower florets 2 tablespoons curry powder ½ teaspoon ground turmeric ¼ teaspoon dried ginger (or 1 teaspoon fresh peeled ginger, grated or finely minced) ½ teaspoon fine salt Pinch of black pepper 2 large handfuls fresh baby spinach (about 3 ounces) Optional For Serving: Chopped fresh cilantro, steamed rice, and lime wedges Instructions Step 1 Place a large skillet over medium-high heat. Add 2 teaspoons of oil and swirl to coat. Add the chicken and cook, 5-6 minutes, until almost cooked through, stirring occasionally. Step 2 Remove the chicken to a clean plate and set aside. Step 3 To the pan, add the remaining 1 teaspoon of oil to the skillet and swirl to coat. Add the onions and peppers and cook for 5 minutes or until the onions start to soften, stirring occasionally. Add the garlic and continue cooking for 1 minute or until fragrant. Step 4 Add the cooked chicken back to the pan along with the tomatoes (and their juice), coconut milk, drained chickpeas, frozen cauliflower, curry powder, turmeric, ginger, salt, and pepper. Stir to combine. Bring just to a boil. Reduce the heat, cover, and simmer for 10 minutes, stirring once or twice. Step 5 Remove the lid from the skillet and add the spinach. Stir and allow the spinach to wilt, 2-3 minutes, then serve over steamed rice with chopped cilantro and lime wedges. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 375cal | Protein: 26g | Fat: 17g | Carbohydrates: 29g |
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